First, the upper chest is stunted, which is obviously different from the middle and lower chest.
1. diagonal bar, dumbbell bench press. Why do some people practice for a long time and the effect is not obvious? Explain that the action needs to be improved.
First of all. Pay attention to the essentials of action. Get rid of the habit of making bridge recommendations. Otherwise it becomes an approximate flat bench press. Part of the exercise is halfway through. Lower chest.
Second. If the whole movement is not effective, you can consider the half-way movement, and at the same time, focus on the upper chest and increase the weight appropriately. Ask your partner for protection or help.
Third. If the barbell effect is not good, you can give priority to dumbbells. There is a trick: don't walk all the time when the dumbbell descends, you can turn your wrist slightly to make the route slightly: C: shaped, which can generate a component in the tangential direction and add it to the cross section of the upper chest. The point is that attention must be focused on the upper chest cross section. Imagine a sudden rupture of the tendon. Congestion is beneficial to strengthen the training effect.
2. Horizontal bar dumbbell press, without belt, each group carries 6-8 times. Because the body naturally leans back. Therefore, it has a strong stimulating effect on the upper chest. Can quickly "submerge" the exposed clavicle.
3. recumbent suggestion. There is a certain difference between the body structure and its own flexibility, so it is not very effective to do inclined plate bench press. Then try to press on the developed chest muscles, put the barbell on your neck when you barbell below, and focus on your upper chest. Or put a wooden block on the lying board at an angle of 10 degrees, which is beneficial to chest.
4. Push-ups forward. Raise your feet and lean forward about 10 degrees, with a maximum of 15 degrees, otherwise the pressure will be transferred to your shoulders. You can ask your partner to add barbell pieces to your upper back.
Second, the improvement of chest muscle suture is not obvious.
The middle seam of the professional master's chest muscle is like a line, narrow and deep. In order to deepen the chest seam, the muscles near the chest groove must be set up. The key is to fully squeeze the pectoral muscles, so that the pectoral muscles on both sides are fully close and convex in each movement.
1. The straight arm device clamps the chest. The straight arm is better than the conventional arm bending action. Sit on the stool and straighten your arms. The fist eye is forward, and the forearm is against the arm stop. In this way, the arms can cross on the chest, and the amplitude is naturally greater than the arm bending action. Hold 1-2 seconds when your arms are crossed, and the peak will contract. In order to squeeze the pectoral muscle near the suture as much as possible, it is forced to "stand up".
2. Step over the stretcher, stand under the stretcher, put your hands on your chest, then cross your arms and leave without touching them. Use one set of left arms on the table, and then use the other set of right arms on the table, alternating arms up and down, and do 12 times or so.
3. Narrow grip bench press. You can practice with heavy load, but the range is limited, which has advantages and disadvantages. It needs to be combined with other methods to achieve good results.
Dumbbell birds also have a certain effect on practicing chest seam, but once the arm is balanced, the tension on chest muscle stretching will become smaller, so the training of chest seam should be mainly based on equipment with pulleys.